Find a practice for your goal
Search for the skill or situation you want to work on, such as focus, negotiation, or setting boundaries. Open a practice to read its steps before choosing what suits you.
30 results (expanded search) for "صدمة صباحية"
Psychological
Trigger Body Map
Identify body areas that "ignite" in specific trauma.
Digital & AI
Inbox Zero
Rule: per email, one decision: reply in 2 min, delegate, defer, or delete. No "later".
Psychological
Self Bilateral Stimulation
Tap thighs alternately (right, left) 30 sec — soothes small trauma.
Professional
Rehearse Expected No
Imagine worst "no" before negotiation — respond flexibly vs shocked.
Psychological
Radical Acceptance of the Unchangeable
Stop fighting what already happened to free energy for moving forward.
Psychological
Inner Child Visit
Imagine the child you were at 7 — what do they need from you now?
Psychological
5-4-3-2-1 Grounding
5 see, 4 touch, 3 hear, 2 smell, 1 taste — quick return to present.
Psychological
Body Shake Cortisol Release
Shake body 5 min like an animal escaping danger — discharges stress hormones.
Psychological
Exile Unburdening
Most painful parts were exiled — freeing them needs long compassion.
Psychological
Window of Tolerance Map
Each has tolerance window — below it numbness, above it explosion. Map yours.
Psychological
Daily Values Compass
Morning: pick one value to live today. Evening: rate yourself.
Psychological
Dark Hour Before Sleep
Hour before sleep: no blue light, no screens — body makes melatonin.
Psychological
No-Screen First 30 Min
First 30 min of day — no phone. Everything changes.
Psychological
Morning Sun 10 Min
Morning sun in eyes (not direct) 10 min — sets biological clock.
Psychological
Alternate Nostril Breathing
Block one nostril, inhale other, alternate — balances brain halves.
Professional
Most Important Tasks (MITs)
Pick three tasks that make today a success regardless of anything else, and finish them before noon.
Professional
Daily Energy Map
Track your energy every two hours for a week to find your golden hours and schedule hard tasks there.
Professional
Deep Work Block (90 minutes)
Reserve a 90-minute deep work block offline and produce quality work that equals an entire ordinary day.
Professional
Eat the Frog First
Start your day with the hardest, ugliest task before anything else — nothing scary remains for the rest of the day.
Professional
Most Important Tasks
3 morning tasks = day succeeded.
Professional
Tomorrow Tonight
Before sleep, plan tomorrow — saves morning willpower.
Professional
Eat the Frog
Hardest task is your first morning act — before email, before everything.
Administrative
Three Most Important Tasks (MITs)
Before starting each morning, write three tasks that, alone, would make the day a success.
Administrative
Morning Huddle
Open each day with 10 minutes standing: each person's top priority today and any blockers.
Leadership
3-Scenario Planning
Craft three plausible futures (optimistic, base, hard) and test your decisions against each.
Parenting
Visual Morning Checklist
Replace morning reminders with a visual checklist the child checks himself — ends "hurry up!" forever.
Parenting
Sensory Regulation (Ayres)
Daily sensory protocol (weight, movement, deep pressure) reduces SPD child meltdowns.
Parenting
The Full Visual Morning System
Beyond a single checklist — a complete visual system with numbered stations transferring full morning independence to the child.
Digital & AI
Phone-Free Bedroom
No phone in bedroom — replace with traditional alarm clock. First and last minute of day = yours.
Social
The Graded Social Exposure Ladder
Build a 5-7 step ladder of social situations ordered from least to most anxiety, climb one rung per week.